Overview: Protein. Protein Requirements. Supplements vs. Food. Building Muscle. Recovery Drinks. Intake for athletes Adequate calories
|
|
- Ambrose Woods
- 5 years ago
- Views:
Transcription
1 Overview: Protein Protein Requirements Intake for athletes Adequate calories Supplements vs. Food Risks of high protein diet Building Muscle Protein before, during & after exercise Recovery Drinks
2 3 Related Energy Systems 1. Immediate Energy Phosphate Creatine 2. Anaerobic System Glucose 3. Aerobic System Glucose Fat Protein (not significant)
3 Carbohydrates Spare Protein Protein is NOT the most important fuel for muscles. Carbohydrates most important fuel During Exercise: With adequate glycogen protein provides 5% of fuel for muscle When glycogen low protein provides 15% of fuel for muscle The best use of protein is for structural (muscle growth & repair) rather than energy Carbohydrate intake adequate to meet energy needs, protein is saved for muscle repair & growth.
4 Protein: CQ #1 REVISED The most important fuel for the muscle is: a. Protein b. Carbohydrates c. Fat d. Creatine
5 Protein Recommendations RDA (Recommended Dietary Allowance) for protein is.8 grams/kg of body weight Endurance athletes need g/kg/bw Strength athletes need g/kg/bw Intermittent sports grams/kg/bw
6 How much protein do you need? Weekly exerciser needs.8-1 g/kg/bw Endurance athletes need g/kg/bw Strength athletes need g/kg/bw Intermittent sports grams/kg/bw Weight (lbs) 2.2 = kg body weight (kg body weight) (X) = protein grams/day
7 Adequate Calorie Intake Athletes with adequate calorie intake tend to have adequate protein intake If caloric intake is inadequate: Protein used for energy during rest & exercise During exercise, the majority of the protein used for energy comes from muscle When protein continues to be an energy source muscle mass decreases.
8 Gold Standard Whey Powder consists of proteins strategically broken down (hydrolyzed) into smaller pieces called peptides for faster utilization by the body. Pair & Share: Do protein supplements help the body gain muscle strength better than protein from food? With person next to you: What have you heard? What do you think why?
9 Supplement vs Food NO evidence that hydrolyzed or micronized protein is better than protein from food (EAA) Overall, supplements are NOT more easily absorbed Absorption differs only if athlete fasting/low calorie diet Whey absorbed faster than casein, only when no carbs & fat Supplements not regulated by FDA & claims don t have to be true Protein supplements convenient but offer no advantage Protein from food stimulates muscle growth as well as supplements many studies show food more effective.
10 NitroZyme Protein Supplement helps breakdown long and short chain peptides into smaller, more readily absorbable amino acids for maximum absorption and retention. NitroZyme helps the body release more amino acids directly into the muscles to increase muscle size, strength and lean body mass. Not True!
11 Good Sources of Protein Contain all 9 EAA 1 oz. meat, fish, chicken, eggs = 6-8 grams protein ½ cup milk or yogurt = 8 g protein Food list in Eating for Endurance - pg. 63
12 Combine food from any 2 columns to get all 9 EAA Grains Legumes Seeds & Nuts Rice Beans Sesame seeds Wheat Lentils Cashews Oats Peanuts Almonds Corn Peanut butter Other nuts
13 Important Calorie Intake! Adequate calorie intake more important than protein intake to increase muscle mass Your total calorie intake more important than timing your protein intake before or after workouts for building muscle. If you can t gain muscle weight, you probably are not eating enough calories.
14 High Protein Diet All proteins have an amino (NH 2 ) group When protein is used for energy, it is stripped of the NH 2 group NH 2 forms urea, carried via the blood to the kidneys where it is excreted as urine.
15 High Protein Diet Places stress on kidney Body has to excrete NH2 in form of urea Increases water loss via urine Failure to increase fluids leads to dehydration & compromised performance Drink plenty of fluids to stay hydrated if choosing a high protein diet
16 BEFORE Exercise Muscle growth after exercise is improved when protein is consumed prior to exercise (amino acids are available) Recommendation: Consume protein 1-4 hours prior to exercise. (3-4 hours prior best) Majority of food is carbs with some protein Don t train hungry
17 DURING Exercise Protein (amino acids) uptake does not increase during intense resistance training (weight lifting) Proteins (amino acids) are insignificant energy source unless in a semistarvation situation.
18 AFTER Exercise Protein is key nutrient for post exercise muscle recovery Amino acid uptake increases after intense training indicating that amino acids are used for muscle repair This post exercise muscle repair is why athletes have higher protein needs
19 After: Timing of Protein Within minutes after exercise nutrition can decrease muscle breakdown & begin muscle repair Protein stops muscle breakdown/begin growth. Carbs (é insulin) stimulate muscle growth ~2 hours after completion of exercise: Consume protein & carb meal to continue muscle growth Post meals with protein contribute to muscle gain up to 24 hours.
20 After: What type of protein? High quality protein (milk, yogurt, eggs, meat, soy, complementary plant foods (i.e. bread and PB) all support muscle gain Dairy protein (whey & casein) has slight edge over soy protein More studies needed yogurt and cottage cheese high in whey protein Milk high in casein protein
21 After: How much protein? Current research shows range of 6-20 grams of high quality protein (all 9 EAA) No benefit with >20 grams of protein Results depend on fasting, intensity of exercise, gender, etc.
22 Protein: Challenge Question #2 After intense weight training, how long does it take to rebuild muscle? a) 1 hour b) 2 hours c) 6 hours d) 24 hours
23 Recommendations Before: Protein included in meal/snack After: Consume 8-10 g. protein & g. carbs up to 30/60 minutes after workout Milk protein (whey & casein) slightly better than soy Endurance 4:1 carb to protein (4 grams carbs:1 gram of protein) Strength 2:1 carb to protein ratio Up to 2 hours after work out enjoy protein/carb meal Athletes have higher protein needs due to muscle repair after exercise Balanced diet most important Muscle gain occurs during the 24-hours post exercise Protein & carbs from food builds muscle & very effective. Do not over consume protein
24 Recovery Drinks Silk Soy Milk (8 oz) Almond milk (8 oz) Muscle Milk (14 oz) Gatorade Recover (8 oz) Gatorade Protein Shake (11 oz) Chocolate milk (8 oz) Grams of Carbs (Rec:25-35 g) Grams of Protein (Rec: 8-20 g) Meet recommendations? 12 6 No 4 1 No 9 25 No 20 8 No More than needed - ok YES!
Protein Overview. What is a protein? Why do you need protein? How does protein in food become a part of you? How much protein do you need?
Protein Overview What is a protein? Complete and incomplete proteins Why do you need protein? Main job responsibilities How does protein in food become a part of you? Digestion & absorption How much protein
More informationFueling for Activity. Samantha DeMello, RD, LD Nutrition in Motion, LLC
Fueling for Activity Samantha DeMello, RD, LD Nutrition in Motion, LLC Objectives Review benefits of exercise Learn importance of time versus intensity What you burn during exercise How to determine fuel
More informationFood for Fuel: Using nutrition to your advantage. Debbie Lucus, MS, RD, CDE Sutter Medical Foundation Patient Education
Food for Fuel: Using nutrition to your advantage Debbie Lucus, MS, RD, CDE Sutter Medical Foundation Patient Education lucusds@sutterhealth.org Why Exercise? More energy Helps with stress Lowers depression
More informationNUTRITION FOR SOCCER: FUELING FOR OPTIMAL PERFORMANCE. Erika Carbajal, Sports Nutritionist
NUTRITION FOR SOCCER: FUELING FOR OPTIMAL PERFORMANCE Erika Carbajal, Sports Nutritionist 1 TOPICS TO BE COVERED Everyday nutrition Protein and carbohydrate needs Meal planning basics Pre-/post- workout
More informationProtein Power For Healthy Eating
Protein Power For Healthy Eating What is Protein? Protein is: An essential nutrient. Used to build things in our bodies such as muscle. Made up of 20 amino acids, or building blocks. 9 of the 20 amino
More information1. How many calories do I need to eat if I want to maintain my current weight? Example for a 200 pound athlete who practices for 3 hours per day:
Nutrition Questions: 1. How many calories do I need to eat if I want to maintain my current weight? Step 1 Calculate your basal metabolic rate (BMR), the minimal number of calories your body needs just
More informationYou Are What You Eat. Anthelme Brilliat-Savarin
1 You Are What You Eat. Anthelme Brilliat-Savarin 2 Every swimmer knows that during a competition milliseconds matter. They're the difference between winning a gold or a silver medal, or none at all. Milliseconds
More informationNutrition for Athletes
Nutrition for Athletes Fueling for Football Season Molly Max9ield, RD, CD 62 nd Medical Squadron- Health and Wellness Center molly.j.max9ield.ctr@mail.mil Performance Nutrition Nutrition is critical to
More informationThe 4 Keys to Race Day Nutrition
FUEL UP TOP OFF RELOAD REFUEL Why? Inadequate nutrition = ENERGY, SPEED, GROUND COVERED, PERFORMANCE Don t let nutrition stand in your way! Make a fueling plan. In addition to everyday fueling, a winning
More informationPower of Protein After Surgery
Power of Protein After Surgery What is Protein? Protein is: An essential nutrient. Used to build things in our bodies such as muscle. Made up of 20 amino acids, or building blocks. 9 of the 20 amino acids
More informationUSN SCHOOLS SAFE PRODUCTS PARENT/ATHLETE GUIDE
USN SCHOOLS SAFE PRODUCTS PARENT/ATHLETE GUIDE INTRODUCTION This booklet includes the USN Schools products, how they work & what they are made up of. We will also take a look at nutrition & supplementation
More informationProfessional Diploma in Sports Nutrition
Professional Diploma in Sports Nutrition Module 1 Lesson 6: Nutrient Timing EQF Level 5 Professional Diploma Nutrition Factors Causing Fatigue Depletion of glycogen stores Low blood sugars (hypoglycaemia)
More informationWhat to Eat After You Work Out
What to Eat After You Work Out Refuel and Recover with a Post Workout Meal or Snack 6.7KSHARES Everyone knows that athletes must plan and time their meals and snacks very carefully to reach their performance
More informationNUTRITION FOR A YOUNG BASKETBALL PLAYER
NUTRITION FOR A YOUNG BASKETBALL PLAYER Nutrients Are substances in food that are necessary for a person s growth, development, reproduction and ability to do strenuous work. We can divide them into 6
More informationNUTRITION OVERVIEW LIST OF FOODS & FLUIDS
NUTRITION OVERVIEW PROTEIN CHICKEN/TURKEY BREASTS LEAN LAMB/GOAT FISH (TUNA, SALMON, BASA) COTTAGE CHEESE (CASEIN) RICOTTA CHEESE (WHEY) LOW-FAT PANEER MILK- LOW FAT EGG WHITES WHOLE EGGS GREEK YOGURT
More informationWhile protein is important, carbohydrates provide the best source of immediate energy needed before a workout
While protein is important, carbohydrates provide the best source of immediate energy needed before a workout Best pre-workout fuel = High Carbohydrate Football games in Texas are HOT! Some foods shouldn
More informationGOALS of PERFORMANCE NUTRITION OPTIMAL NUTRITION IS BROKEN DOWN INTO:
GOALS of PERFORMANCE NUTRITION INCREASE ENERGY ENHANCE RECOVERY OPTIMIZE PERFORMANCE OPTIMAL NUTRITION IS BROKEN DOWN INTO: 1. EVERYDAY NUTRITION AND HYDRATION The Foundation to Performance Nutrition 2.
More informationFood. Food Groups & Nutrients
Food Food Groups & Nutrients Grains Group Grains Group Defined: Foods made from wheat, rice, oats, barley, etc. Grains Group Defined: Foods made from wheat, rice, oats, barley, etc. Examples: bread,
More informationFitness and Food. By: Sara Zook, RD-CD
Fitness and Food By: Sara Zook, RD-CD Fitness & Food 1. Why should we exercise? 2. What is metabolism? Define BMR How to calculate your BMR 3. Nutrition Recommendations Eating pre- and post-exercise Protein
More informationNutrition Basics. Australian Institute of Fitness 1 / 10
Nutrition Basics Australian Institute of Fitness 1 / 10 INTRODUCTION Understanding nutrition is fundamental to good health, performance, weight loss and weight management. Fitness professionals play the
More informationFueling Your Workout. A Nutrition Guide for OLG Eagles CC Team. Presented by: Sarah Heffron, M.Ed., R.D., L.D.
Fueling Your Workout A Nutrition Guide for OLG Eagles CC Team Presented by: Sarah Heffron, M.Ed., R.D., L.D. Calories IN/ Calories OUT Balancing intake of calories with calories burned How many calories
More informationLesson 5.1. Diet & Exercise. By Carone Fitness. This lesson discusses proper nutrition as well as the relationship between diet and exercise.
Lesson 5.1 Diet & Exercise By Carone Fitness This lesson discusses proper nutrition as well as the relationship between diet and exercise. 1 There are six essential nutrients that your body needs to stay
More informationNutrition. For the young athlete. Georgia Bevan Accredited Practicing Dietitian. Georgia Bevan APD -Eclipsefuel.com
Nutrition For the young athlete Georgia Bevan Accredited Practicing Dietitian What will be covered? Different energy sources in food Impact of nutrients on sports performance and health Target nutrients
More informationNutrition tips for cutting weight the right way
High Octane Nutrition tips for cutting weight the right way LONG TERM WEIGHT LOSS 1. eat 4-6 small meals / day spread out every 2.5-3 hours 2. avoid salt / sodium it retains water 3. drink too much water
More informationProtein in Sports Nutrition
Protein in Sports Nutrition Protein is an essential nutrient, important for building and maintaining muscle. Recommended protein needs for the average healthy adult are about 0.8 grams (g) per kg body
More informationReinforce healthy habits
Breakfast everyday! Eat your fruits and veggies/ CHOOSE meals with carbohydrates, proteins, and fats Always HYDRATE Reinforce healthy habits The Game Plan Schedule meal planning and nutrient timing to
More informationNUTRITION FOR TENNIS PLAYERS
NUTRITION FOR TENNIS PLAYERS Getting your diet right as a tennis player can be a tricky balancing act. Not only do you have to fuel yourself for a match that could last for an hour to three (or more!),
More informationCarbohydrate Overview
Carbohydrate Overview What is a carbohydrate? Monosaccharides and Disaccharides Polysaccharides How does eating a carb become a part of you? Why do you need carbohydrates? How much do you need? Low carb
More informationNutrition for the Student-Athlete
Milton High School Nutrition for the Student-Athlete + = Nutrition for the High School Student Athlete Proper nutrition for the high school student athlete is essential to maintain growth, development,
More informationOptimising your protein intake
Many people get their wrong! Overdo protein and you ve got excess calories to deal with. Underdo protein and you can lose metabolically active muscle mass. In this FREE REPORT I ll show you how to get
More informationVegetarian Eating. Vegetarians consuming a varied and balanced diet will have no problem getting enough protein.
Vegetarian or plant-based eating can offer many health benefits, including a reduced risk of cancer, diabetes, obesity, high blood pressure and heart disease in fact, many vegetarian communities around
More informationNutrition Tips to Manage Your Diabetes
PATIENT EDUCATION patienteducation.osumc.edu As part of your diabetes treatment plan, it is important to eat healthy, stay active and maintain a healthy body weight. This can help keep your blood sugar
More informationProtein Timing for Optimal Recovery & Maintenance of Lean Body Mass
Protein Timing for Optimal Recovery & Maintenance of Lean Body Mass Heather Hynes, MSc, RD, CSSD Sport Dietitian Sport Medicine and Science Council of Saskatchewan Presentation Outline: Review of the 2016
More informationKeeping Them Safe, Hydrated & In The Game
Keeping Them Safe, Hydrated & In The Game SIGNS OF DEHYDRATION: Feeling weak Lightheadedness Dizziness Nausea EFFECTS OF DEHYDRATION: Decrease of mental function Deterioration of motor skills Lower fluid
More informationEat Healthy Proteins. CHALLENGE: Eat healthy proteins this month.
Eat Healthy Proteins CHALLENGE: Eat healthy proteins this month. Complete this Health Challenge Post this record sheet where you will see it daily. At the end of the month, total the number of days you
More informationMorning EAT Choose an Option from Meal 1. Mid-Morning EAT Choose an Option from Meal 2. daily schedule. Lunch EAT Choose an Option from Meal 3
One of the secrets to managing your weight is to eat six small meals a day. Keep your metabolism in high gear by feeding your body every few hours! Below is a suggested schedule to follow. Morning EAT
More informationPhysical Growth & Development. First & Foremost. Cognitive/Brain Development. Bone Mineralization
Physical Growth & Development Bone Mineralization First & Foremost Cognitive/Brain Development Physical Growth & Development Bone Mineralization Optimal physical performance Cognitive/Brain Development
More informationEmily Edison, MS.RD.CSSD Sports Dietitian Momentum Nutrition & Fitness
Emily Edison, MS.RD.CSSD Sports Dietitian Momentum Nutrition & Fitness www.momentum4health.com Thank you to: www.gssiweb.org Diet or Weight Loss Nutrition V S Sport Nutrition Breakfast! Snack! Lunch!
More informationThe Six Essential Nutrient Groups:
The Six Essential Nutrient Groups: Water: Water transports other nutrients to cells, carries wastes away, aids digestion and more. It makes up more than half your weight. SOURCES: water; juices and
More informationWhat you eat daily, weekly and monthly will affect your energy level, performance and overall health. Energy in means energy out!
What you eat daily, weekly and monthly will affect your energy level, performance and overall health. Energy in means energy out! EAT RIGHT AND GIVE YOURSELF THE EDGE!!! Nutrition needs to be a priority
More informationYouth4Health Project. Student Food Knowledge Survey
Youth4Health Project Student Food Knowledge Survey Student ID Date Instructions: Please mark your response. 1. Are you a boy or girl? Boy Girl 2. What is your race? Caucasian (White) African American Hispanic
More informationNutrition Basics. Health, Wellness & Fitness. Brenda Brown
Nutrition Basics Health, Wellness & Fitness Brenda Brown bbrown9@asu.edu Why do we eat? Building blocks to fuel our bodies Hunger Don t want to starve Socialization Emotional eating or not eating when
More informationChewing the fat about fat!
Chewing the fat about fat! When we talk about fat, most people think of fatty foods, like fries and fatty meats. But fat is an essential nutrient. It plays an important role in the many functions that
More informationEach of the following foods provides ~ 10 g of protein. These foods have moderate to low fat contents and are rich in other nutrients.
Background Proteins, made up of amino acids, are the major structural component of muscle and other body tissues. There are 20 amino acids, 8 of which cannot be made by the body and therefore must be included
More informationTOP TIPS WHAT FOODS YOU SHOULD AVOID ON STAYING LEAN ALL YEAR BASIC NUTRITION FOR ASPIRING FITNESS MODELS BECOME A PRE & POST TRAINING NUTRITION
BASIC NUTRITION FOR ASPIRING FITNESS MODELS BECOME A LATEST ON PRE & POST TRAINING NUTRITION TOP TIPS ON STAYING LEAN ALL YEAR WHAT FOODS YOU SHOULD AVOID Basic Nutrition for Aspiring Fitness Models Basic
More informationLesson 1 Carbohydrates, Fats & Proteins pages
Lesson 1 Carbohydrates, Fats & Proteins pages 190-201 What are the 3 classes of nutrients that supply your body with energy and how does the body obtain the energy from foods? Describe the roles that carbohydrates,
More informationAthletic Nutrition Guidelines. Brian Lutter MS, CSCS Director of Strength & Conditioning Johnston High School
Athletic Nutrition Guidelines Brian Lutter MS, CSCS Director of Strength & Conditioning Johnston High School Rules of Good Nutrition Eat Every 2-3 Hours Do not go more than 3 hours without eating anything!
More informationMeal Planning PROTEIN
Meal Planning Diet is responsible for 50% or MORE of your training results, it is also the most difficult component of your regimen. As they say, You can t outwork a bad diet. On a very simple level food
More informationPERFORMANCE FUELING GUIDELINES
PERFORMANCE FUELING GUIDELINES Although good eating habits cannot substitute for physical training and genetic endowment, proper daily diet, training and game diet, plus appropriate supplemental choices
More informationOBJECTIVE. that carbohydrates, fats, and proteins play in your body.
OBJECTIVE Describe the roles that carbohydrates, fats, and proteins play in your body. JOurnall How was your weekend? What did you do? Did you practice any of the lessons you have learned thus far? What
More informationSports Nutrition for Volleyball Athletes
Sports Nutrition for Volleyball Athletes Kaylee Jacks, MS, RD, LD Sports Dietitian Ben Hogan Sports Medicine KayleeJacks@TexasHealth.org 214.345.5034 Benefits of Proper Fueling & Nutrition Enhances overall
More informationDisclaimer. Copyright 2015 by ONEighty Athletics, LLC. All rights reserved.
NUTRITION RECOVERY PERFORMANCE ATHLETE ONEIGHTY ATHLETICS MADE FOCUS TRAIN EAT HEALTHY ELITE FUEL HYDRATE REPLENISH EASY TO IMPLEMENT NEXT LEVEL NUTRITIONAL FACTS MEAL PLANS EASY oneightyathletics. com
More informationFueling the Athlete. Questions? Food Guide Pyramid. What is the best way to prepare for competition? How do you maximize results naturally?
Questions? Fueling the Athlete Chris Ray MS, ATC, CSCS What is the best way to prepare for competition? How do you maximize results naturally? Supplements? How does our body produce energy? Best Fuel Food
More informationFood is Fuel. Sports nutrition for the recreational athlete KALYN GARCIA, MS, RDN KENDALL REAGAN NUTRITION CENTER
Food is Fuel Sports nutrition for the recreational athlete KALYN GARCIA, MS, RDN KENDALL REAGAN NUTRITION CENTER KALYN.GARCIA@COLOSTATE.EDU Brought to you by KRNC Kendall Reagan Nutrition Center Registered
More informationFuel up on carbs: Carbohydrate-rich foods provide the best fuel for working, growing and active bodies.
Nutrition guide for hockey players, parents & coaches A great game-day performance needs more than just practice. Your young hockey player will score with these important nutrition guidelines for games
More informationYou have to eat to lose fat!
Guide to Losing Fat HASfit's healthy meal was made for you. You need an easy to use system to eat healthy and get lean, but not feel starved all day. We designed this system to be easy for you to integrate
More information7 Week Program For Athletes
I want to make it our team goal to be really strong and lean. It does not mean that we can't gain weight but we need to gain muscle mass not body fat. I want to educate my athletes about proper eating.
More informationTop 10 Nutrition Tips to Improve Performance
Top 10 Nutrition Tips to Improve Performance Alicia Kendig, MS, RD, CSSD Sports Dietitian a.kendig@gmail.com What is one thing (food or beverage) that you eat daily, even though you know its not the best
More informationEat your best to exercise at your best!
Eat your best to exercise at your best! Pre Exercise A full stomach can decrease athletic performance and leave you feeling unwell. It typically takes 1 to 4 hours to empty your stomach. Experiment to
More informationCarbohydrates and Weight Loss
Carbohydrates and Weight Loss A Macronutrient Our Body Uses for Energy Provides energy for the body to function properly by every cell in the body, even the brain. Carbohydrate: Calories of Macronutrients:
More informationNUTRITION: THE STUDY OF HOW THE BODY UTILIZES THE FOOD WE EAT
NUTRITION: THE STUDY OF HOW THE BODY UTILIZES THE FOOD WE EAT NUTRIENT: a chemical found in food that is needed for life and growth, & the building blocks to make your body function correctly! WHAT DO
More informationNutrition For Young Athletes
Nutrition For Young Athletes Fearghas Thomson MSc Human Nutrition ASSOCIATE REGISTERED NUTRITIONIST ASSOCIATION FOR NUTRITION Overview Foundation Principles of Nutrition Micro and Macronutrients Nutrition
More informationChapter 13. Sports Nutrition for Youth Soccer
Chapter 13 Sports Nutrition for Youth Soccer By Kristine Clark, Ph.D., R.D. Director of Sports Nutrition, Center for Sports Medicine, The Pennsylvania State University In the last 10 years a growing interest
More informationOver the next 28 days, commit to making your health a priority. Follow the plan and you will see the results you are looking for!
Kick Off Packet! Written by: Nicole Aucoin MS, RD Owner, Healthy Steps Nutrition Registered/Licensed Dietitian Certified Health Coach CrossFit Level 1 Trainer Over the next 28 days, commit to making your
More informationChapter 1 Rules To Building Muscle. Chapter 2 To Gain or Not To Gain. Chapter 3 Done For You Meal Plans
Turn Around Fitness Turning Your Life Around Through Building Muscle NUTRITION PLANS By: Tim Ernst Chapter 1 Rules To Building Muscle Chapter 2 To Gain or Not To Gain Chapter 3 Done For You Meal Plans
More informationSports Nutrition for the High School Athlete
Sports Nutrition for the High School Athlete Physically active individuals have special nutritional needs. Learning what and when you should eat and drink may improve your performance. Eating right can
More informationChristina Meyer-Jax MS, RD Schwan s-principal Nutrition Scientist
Christina Meyer-Jax MS, RD Schwan s-principal Nutrition Scientist Matching exercise with effective nutrition strategies is the dynamic combination for reaching health and weight goals. Activity Calories
More informationTOP TEN NUTRITION TIPS
TOP TEN NUTRITION TIPS www.thefitnessexperts.co.uk Medical Disclaimer The material provided within this book is for information purposes only and in no way supersedes any prior advice given by a medical
More informationWeek 7: The Importance of Lean Protein for Weight Loss and Blood Sugar Control
Week 7: The Importance of Lean Protein for Weight Loss and Blood Sugar Control Purpose The purpose of this chapter is to teach you about the importance of protein in your diet. Just like fat and carbohydrates,
More informationPROTEIN. Lesson Objectives. Protein s Role in the Body = Building 8/25/2014. NUTR 2030 Principles of Human Nutrition
PROTEIN NUTR 2030 Principles of Human Nutrition Mrs. Deborah A. Hutcheon, MS, RD, LD Lesson Objectives At the end of the lesson, the student will be able to: 1. Identify the structure & functions of protein.
More informationSheila Kealey, MPH. Health Communications. Nutrition & Health Researcher. Athlete & Coach
Sheila Kealey, MPH Nutrition & Health Researcher > 20 years with U California, San Diego Research focus: lifestyle behaviors (diet, physical activity, smoking) & disease Research publications and book
More informationKnowing How Much to Eat
MINTO PREVENTION & REHABILITATION CENTRE CENTRE DE PREVENTION ET DE READAPTATION MINTO Knowing How Much to Eat About This Kit In previous kits you learned about what to eat. Choose a variety of grains,
More informationFOOD IS FUEL EATING PLENTY OF HIGH QUALITY PERFORMANCE FOOD + SPORT SPECIFIC TRAINING + REST =WINNING ATHLETES
SPORTS NUTRITION IMPROVING PERFORMANCE THROUGH FOOD FOOD IS FUEL EATING PLENTY OF HIGH QUALITY PERFORMANCE FOOD + SPORT SPECIFIC TRAINING + REST =WINNING ATHLETES THE BASICS Make food work for you! EAT
More informationChapter 4: Nutrition. ACE Personal Trainer Manual Third Edition
Chapter 4: Nutrition ACE Personal Trainer Manual Third Edition Introduction SCAN group of dieticians who practice in sports and cardiovascular nutrition [SCAN]; locate local SCAN dieticians by contacting
More informationOptimizing Physical Performance: The Science of Supplementation
Optimizing Physical Performance: The Science of Supplementation There are many different supplements marketed as performance enhancers in the world of sports nutrition. With athletes trying to find an
More informationPOWERFUL PROTEIN! - The Magic Bullet! -
POWERFUL PROTEIN! - The Magic Bullet! - The Macronutrients Powerful Protein The Magic Bullet! The first thing we always concentrate on with our clients is their protein levels. Unfortunately, protein is
More informationeat well, live well: EATING WELL FOR YOUR HEALTH
eat well, live well: EATING WELL FOR YOUR HEALTH It may seem like information on diet changes daily, BUT THERE IS ACTUALLY A LOT WE KNOW ABOUT HOW TO EAT WELL. Eating well can help you improve your overall
More informationLecture 4 Nutrition Part 2 Nutrition 1. Healthy Diet 2. Sugar 3. Consumer Concerns
Lecture 4 Nutrition Part 2 1 Nutrition 1. Healthy Diet 2. Sugar 3. Consumer Concerns 2 1 Healthy Diet! 3 Four basic behaviors that constitute a "healthy lifestyle" 1. A good diet, 2. Moderate Exercise,
More informationThe Macronutrients. Powerful Protein The Magic Bullet!
The Macronutrients Powerful Protein The Magic Bullet! The first thing we always concentrate on with our clients is their protein levels. Unfortunately, protein is usually underrated, often misunderstood,
More informationLecture Outline Chapter 4- Part 2: The Carbohydrates
Lecture Outline Chapter 4- Part 2: The Carbohydrates I Types of Carbohydrates If someone told you "My carbohydrate intake is too high", what would you assume about what they're eating? A. SIMPLE CARBOHYDRATES:
More informationEXSC- STANDARD 14. Nutrients
SPORTS NUTRITION EXSC- STANDARD 14 Nutrients Standard 14 Gather relevant information from multiple authoritative print and digital sources related to the importance of a balanced diet in the achievement
More informationMACRO NUTRIENTS, CARBOHYDRATE TIMINGS. with Ellen Murray
MACRO NUTRIENTS, CARBOHYDRATE TIMINGS with Ellen Murray WHAT ARE MACRO-NUTRIENTS? What should my meals look like? Balanced meals and snacks try to include all 3 key food groups (MACROS) in all meals and
More informationAim for a healthy weight. Be physically active each day.
Diet Principles and Dietary these two items should be considered each time we make a choice of what goes into our mouth Guidelines Diet Planning 6 basic diet planning principles adequacy enough energy
More informationEssential Nutrients. Lesson. By Carone Fitness. There are six essential nutrients that your body needs to stay healthy.
Lesson Essential Nutrients By Carone Fitness 6 There are six essential nutrients that your body needs to stay healthy. 1. Water 2. Vitamins 3. Minerals 4. Carbohydrates 5. Protein 6. Fat 1 6 Of these six
More informationWELCOME. This guide contains all the information you will need to help with you succeed over the next 30 days.
WELCOME Thank you for joining the 2017 kickstart program. This guide contains all the information you will need to help with you succeed over the next 30 days. Therefore please take some time to read through
More informationFOCUS ON CONTROLLING WHAT YOU CAN CONTROL AND ACCEPTING WHAT YOU CANNOT CONTROL.
Nutrition Guide Disclaimer: Please discuss with your physician or healthcare provider before starting this program. The information provided does not intend to replace the advice of a medical professional.
More informationGeneral Food Choices- YOU ARE WHAT YOU EAT!
General Food Choices- YOU ARE WHAT YOU EAT! Currently the best guidelines for food portion and balanced meals follow the my plate diagram. Athletes burn way more calories than people may think and the
More informationAll ages. Should I have a protein shake after my workout? What, when & how much should I eat and drink to maximize gains from exercise?
Should I have a protein shake after my workout? BETTER QUESTION: What, when & how much should I eat and drink to maximize gains from exercise? 1 2 Dr. Chalmers Principles discussed apply to: Aerobic Trainers
More informationDigestion and Excretion
Digestion and Excretion Nutrition What do you think? Read the two statements below and decide whether you agree or disagree with them. Place an A in the Before column if you agree with the statement or
More informationMound Westonka Strength & Conditioning Nutrition Packet
Nutrition Packet There are no magic pills or potions available that will give you more energy, make you run faster, or improve your skills. Having the discipline to eat a balanced diet of normal foods
More informationNutrition 101 October 7, 2014
Nutrition 101 October 7, 2014 WHAT IS YOUR IT? YOU ARE THE EXPERT IN EVERYTHING YOU WHAT IS YOUR IT? 2 SIMPLE STRATEGIES MANTRAS COACHING KEYS DO THE SIMPLE THINGS SAVAGELY WELL 3 BREAKING DOWN NUTRITION
More informationCarbohydrates: The Energy Nutrient Brooks/Cole, a division of Thomson Learning, Inc. Thomson Learning is a trademark used herein under license.
Carbohydrates: The Energy Nutrient 2001 Brooks/Cole, a division of Thomson Learning, Inc. Thomson Learning is a trademark used herein under license. CARBOHYDRATES Functions of Carbohydrates 1. Energy 2.
More informationAIS Sports Nutrition - Football
AIS Sports Nutrition - Football! Recovery Nutrition What are the priorities for recovery nutrition? Recovery is a challenge for athletes who are undertaking two or more sessions each day, training for
More informationNutrition - What Should We Eat?
Nutrition - What Should We Eat? Adapted from the 2010 USDA Dietary Guidelines for Americans www.choosemyplate.gov Nutrition - What Should We Eat? Adapted from the 2010 USDA Dietary Guidelines for Americans
More informationIt is not only what you eat, but when you eat it that will maximize recovery from exercise. The Post Exercise Meal
347 Nutrition Basics and Nutrient Timing: What All Fitness Professionals Should Know Amanda Carlson-Phillips, MS, RD Keith B. Wheeler, PhD, FACSM It is not only what you eat, but when you eat it that will
More informationNutrition Series - Part 1 Fueling. Sarah Hamilton, MS, RD, LD
Nutrition Series - Part 1 Fueling Sarah Hamilton, MS, RD, LD Nutrition Basics Three macronutrients give your body energy to perform 1. Carbohydrates 2. Protein 3. Fat 80/20 Rule - 80% of the time focus
More informationNutrients. Nutrition. Carbohydrates. - ex. Carbs, Fats, Protein, Water. - ex. vitamins, minerals
Nutrients Nutrition Introduction elements and compounds an organism needs but can not manufacture itself 6 Basic Nutrients carbohydrates fats proteins water vitamins minerals Macronutrients supply energy
More informationNutrition and Supplementation of The Young Athlete & Adult
Nutrition and Supplementation of The Young Athlete & Adult MOAHPERD 2017 Nick Clements- Wentzville Middle School Lookout Room PRESENTATION PAGES Contact List: https://goo.gl/d7dshx Questions Page: https://goo.gl/4bmxph
More informationPAGE 2 Rocky Mountain Hoops Basketball Camps
Recommended Number of Food Guide Servings per Day Children Teens Adults 2-3 4-8 9-13 14-18 Years 19-50 Years 51+ Years Girls and Boys Female Male Female Male Female Male Vegetables and Fruit 4 5 6 7 8
More information